Sliced Ham Calories and Nutrition Facts
Sliced Ham has 106 calories per 100 g, with 16.7 g protein, 0.3 g carbs and 3.7 g fat. Official USDA analytical record: Ham, sliced, pre-packaged, deli meat (96%fat free, water added) (FDC ID: 332397).
One standard serving of sliced ham (1 slice (14 g)) contains 14 calories, 2.3g protein, 0g total carbs (0g net carbs), and 0.5g fat. Per 100 grams, it supplies 106 calories.
Energy density
1.06 kcal/g
low
Protein / 100 kcal
15.8 g
satiety per calorie
Net carbs / 100 g
0.3 g
carbs minus fibre
100 kcal portion
94 g
≈ 3.3 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0.1g
- Sodium
- 140mg
Sliced Ham Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 1 slice (14 g) | 13.5 g | 14 kcal | 0 g | 0 g | 2.3 g | 0.5 g |
| 100 g | 100 g | 106 kcal | 0.3 g | 0.3 g | 16.7 g | 3.7 g |
Ham, sliced, pre-packaged, deli meat (96%fat free, water added) nutrition facts
The table below shows the complete nutritional profile for ham, sliced, pre-packaged, deli meat (96%fat free, water added) per 100 g (the laboratory analytical standard) and per 1 slice (14 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from protein, and it is high in protein (16.7 g per 100 g).
| Nutrient | Per 100 g | Per 1 slice (14 g) | % DV* |
|---|---|---|---|
| Calories | 106 kcal | 14 kcal | — |
| Protein | 16.7 g | 2.3 g | 33% |
| Carbohydrate | 0.3 g | 0 g | 0% |
| Fat | 3.7 g | 0.5 g | 5% |
| Sugars | 0 g | 0 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 1.1 g | 0.1 g | 6% |
| Sodium | 1040 mg | 140 mg | 45% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Sliced Ham calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 1.06 kcal per gram (low energy density), low energy density — generous portions stay modest in calories.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 30 kcal | 4.7 g | 0.1 g | 1 g |
| 100 g (3.5 oz) | 106 kcal | 16.7 g | 0.3 g | 3.7 g |
| 4 oz (113 g) | 120 kcal | 18.9 g | 0.3 g | 4.2 g |
| 8 oz / ½ lb (227 g) | 240 kcal | 37.9 g | 0.7 g | 8.4 g |
| 1 lb (454 g) | 481 kcal | 75.7 g | 1.4 g | 16.8 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 332397.
View raw USDA laboratory entry →How sliced ham compares to other deli & sausages
Against the 6 deli & sausages in this database, sliced ham ranks 1st lowest in calories and 3rd highest in protein. The category averages 264 kcal per 100 g, so this one is 60% below it. The lightest option in the category is ham, sliced, pre-packaged, deli meat (96%fat free, water added) at 106 kcal per 100 g, and the protein leader is sausage, pork, chorizo, link or ground, cooked, pan-fried at 19.3 g per 100 g.
| Deli & Sausages (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍖 Ham, sliced, pre-packaged, deli meat (96%fat free, water added) (this page) | 106 kcal | 16.7 g | 1.06 |
| 🌭 Sausage, turkey, breakfast links, mild, raw | 169 kcal | 16.7 g | 1.69 |
| 🥩 Frankfurter, beef, unheated | 314 kcal | 11.7 g | 3.14 |
| 🌭 Sausage, Italian, pork, mild, cooked, pan-fried | 322 kcal | 18.2 g | 3.22 |
| 🌭 Sausage, breakfast sausage, beef, pre-cooked, unprepared | 328 kcal | 13.3 g | 3.28 |
Portion planning with sliced ham
- 100 calories comes to about 94 g (3.3 oz).
- 20 g of protein takes about 120 g, bringing 127 kcal with it — that is 15.8 g of protein per 100 calories.
- Macro split by calories: 1% carbs, 66% protein, 33% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 16.7 g per 100 g (≥ 20% DV)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 0.3 g net carbs per 100 g (≤ 5 g)
Track sliced ham for free
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Sliced Ham FAQ & Nutrition Questions
How many calories and carbs are in 1 slice (14 g) of sliced ham?
One serving of 1 slice (14 g) provides 14 calories, 0 g total carbs, 2.3 g protein, and 0.5 g fat.
How many calories are in 100 g of sliced ham?
Sliced Ham contains 106 calories per 100 g, with 16.7 g protein, 0.3 g carbohydrate, and 3.7 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for sliced ham?
The official USDA FoodData Central ID for "Ham, sliced, pre-packaged, deli meat (96%fat free, water added)" is FDC ID: 332397. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of sliced ham?
By calories, sliced ham is approximately 1% carbohydrates, 66% protein, and 33% fat.
How many calories are in an ounce of sliced ham?
One ounce (28 g) of sliced ham has 30 calories, with 4.7 g protein, 0.1 g carbs and 1 g fat. Four ounces (113 g) comes to 120 calories, and a full pound (454 g) to 481 calories.
How much sliced ham is 100 calories?
About 94 g of sliced ham supplies 100 calories, because it carries 1.06 kcal per gram (low energy density). Low energy density — generous portions stay modest in calories.
How much sliced ham do I need for 20 g of protein?
Roughly 120 g of sliced ham, which also brings 127 calories with it. That works out to 15.8 g of protein per 100 calories.
Is sliced ham high or low in calories for a deli & sausage?
Sliced Ham sits 60% below the deli & sausages average of 264 kcal per 100 g, ranking 1st lowest of 6 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.